Iron is an essential nutrient to many body cells activities however iron causes a problem for many people of either being deficient or an overload, both of which threatens optimal health. Iron is a perfect example where too little or too much of a nutrient can be harmful.
Most of the body’s iron is found in two proteins: haemoglobin – in red blood cells, and in myoglobin – in muscle cells. Both protein types carry and release oxygen. As the body stores, iron is it difficult to excrete when stores are full though more iron is absorbed when stores are low. Balance is maintained generally through the absorption method.
Our bone marrow uses a high volume of iron to create new red blood cells that last approximately 120 days in a healthy individual. Therefore if a person has a low supply and is told to take a supplement or even have a transfusion, retesting is done 3 months down the track. Surplus iron is stored in the liver, spleen and again in the bone marrow.
The recommended daily intake of iron for adult men is: 8mg/day and adult women is: 18mg/day. (Whitney, 2014)
To maximize iron absorption for those that are low, deficient or anaemic a combined meal is ideal.
A couple of examples are:
· Baked beans with a piece of ham
· Toast with a slice of tomato
· Cook an omelette in a cast iron frypan
· Use a cast iron pot to cook a roast or casserole in
· Drink orange juice with a poached egg and spinach frittata
· Add chopped parsley to your beef and broccoli stir fry
Vitamin C is complementary to iron absorption, something to be mindful of when meal planning.
Other significant iron food sources are: red meats, liver, fish, poultry, shellfish – oysters, eggs, legumes, dried fruits, baked potato, beets, pears, peaches, avocado, green leafy vegetables, pumpkin & sesame seeds.
Be mindful, too little or too much iron is toxic. Please see professional advice when adjusting diet and or supplementation.
I ❤️ Herbs! Our next batch of herbals are now being prepared just for you. We have Lemon Balm, Siberian Ginseng and Yarrow just for starters and can personalise any herbal prescription. ? Here is ...READ MORE
When was the last time you did something just for you? Yes, just for you? Life becomes so busy with work, family, house chores and then trying to fit in ...READ MORE
I must confess that I used to crave take away foods such as hot chips on a rainy day. Come on you know what I am talking about 🙂 Recently walking ...READ MORE
Did you know…your body contains a network of roadways that carry blood to every corner of your body? Very similar to all those cables hidden behind your work station. When ...READ MORE
Our body is a fine tuned eco system of microbes colonising from birth to death, each organ that can have adverse effects from external environmental toxins that we are exposed ...READ MORE
We are already half way through Autumn and nearing Winter at a great rate of knots. The mornings have become cooler, days shorter and nights cold with the kitchen heating up to the hearty warming ...READ MORE
“You can change the course of your day and even your life with your words.” Anonymous "Words are seeds that do more than blow around. They land in our hearts and ...READ MORE
Did you know 1 in 4 Australians are vitamin D deficient and those in southern eastern states - Tasmania and Victoria 1 in 2 are deficient in vitamin D! (Source: Australian ...READ MORE
Our facebook page as finally been launched ready to jump into offering fun filled workshops this year. See the link below, like the page and leave a message. https://www.facebook.com/steppingstonesoflife/ Stay turned to update your ...READ MORE